Shia LaBeouf is a well-known American director and actor. He garnered massive attention owing to his prominent roles in ‘Lawless’, ‘Transformer Series’, ‘Indiana Jones and the Kingdom of the Crystal Skull’ and ‘Disturbia’.
This celebrity workout guide is going to be about the workout program that Shia LaBeouf followed to put on a decent muscular size to his lanky frame. His fit and lean physique is a result of his well-rounded training program that he religiously follows. Let’s get through it.
Shia LaBeouf Workout Overview
The movie roles that made Shia LaBeouf a household name required him to be buff. Despite having an ectomorphic body type, Shia LaBeouf left no stone unturned to pack on the size and look like a badass. Many of his admirers even started calling him Shia La’Buff’ owing to his remarkable muscular gains.
Shia LaBeouf’s workout plan that made him gain size and burns fat comprised intense weight training sessions combined with some cardio. Shia LaBeouf had a skinny physique, but it also carried a little bit of puppy fat that made him look soft. Hence, it became imperative to sculpt his physique in a way that, it builds muscle on the one hand and burns fat on the other hand.
Shia LaBeouf Workout Schedule
Shia LaBeouf trains for 6-7 days a week. Each day of the week, he hits a particular muscle group. He trains each of his muscle groups only once a week. This makes sure that each of his muscle groups are provided with adequate recovery time. This further translates into greater muscular and size gains.
Shia LaBeouf workout schedule looks something like this:-
- Day 1- Back
- Day 2- Chest
- Day 3- Legs
- Day 4- Plyometrics
- Day 5- Shoulders
- Day 6- Arms
- Day 7- Plyometrics
Shia LaBeouf Workout Routine
Shia LaBeouf is a hardcore fitness freak. Despite his hectic daily schedule, he takes out sufficient time to dedicate towards his workout routine. His workouts usually consist of exercises that promote size gains. However, they are not only confined to weight lifting sessions. Shia LaBeouf prefers to start each of his workouts with 1 hour of cardio.
Shia LaBeouf starts his training with a one-hour cardio session every single day. His cardio sessions usually comprise of one hour of running that targets upping his metabolism to burn off excess fat. It also works on his overall conditioning.
After 1 hour of cardio, he starts his weight-training regime. He performs some sort of weight lifting every day of the week for a particular muscle group. His well-structured training program ensures that his muscles are provided with adequate stress to promote growth.
Shia LaBeouf also includes plyometric movements in his training program. Plyometric exercises utilize the body’s own weight and mass as resistance. Plyometric workouts are usually explosive in nature and performed at a quicker pace. They also work towards enhancing the overall speed and agility of an individual.
Shia LaBeouf subjects his major muscle groups to a typical bodybuilding style training. Compound movements happen to be the bread and butter of his exercise routine. Those movements engage more muscles along with the prime mover. For instance, while performing Gironda Sternum Chin-ups, the prime mover is the latissimus dorsi, but the forearms, biceps, upper back, and brachialis are also involved to some extent.
Shia LaBeouf Workout Plan | |
Exercises | Sets x Reps |
Day 1 – Back | |
Cardio (for 1 hour) | |
Gironda Sternum Chin-Ups | 4 x (8-12) |
Power Clean (from blocks) | 4 x (10-12) |
Bent-Over Barbell Rows | 4 x (10-12) |
Day 2 – Chest | |
Cardio (for 1 hour) | |
Barbell Bench Press (medium grip) | 4 x (10-12) |
Incline Dumbbell Bench Press | 4 x (10-12) |
Incline Dumbbell Flys | 4 x (10-12) |
Day 3 – Legs | |
Cardio (for 1 hour) | |
Leg Extensions | 4 x 10 |
Lying Leg Curls | 4 x (10-12) |
Barbell Squats | 4 x 10 |
Standing Barbell Calf Raises | 4 x (10-12) |
Day 4 – Plyometrics | |
Cardio (for 1 hour) | |
Full body routine that will include agility work, core strength, and stability, speed, etc. | |
Day 5 – Shoulders | |
Cardio (for 1 hour) | |
Barbell Shoulder Press | 4 x 10 |
Arnold Press | 4 x 10 |
Seated Rear Delt Fly | 4 x 10 |
Side Lateral Raises | 4 x 10 |
Day 6 – Arms | |
Cardio (for 1 hour) | |
Barbell Curls | 4 x (10-12) |
Triceps Pushdowns | 4 x (10-12) |
Seated Dumbbell Biceps Curls | 4 x 10 |
Triceps Dumbbell Kickbacks | 4 x 10 |
Concentration Curls | 4 x (10-12) |
Decline Dumbbell Triceps Extensions | 4 x (10-12) |
Day 7 – Rest / Plyometrics (same as day 4) | |
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- Shia LaBeouf typically follows a rep scheme of 8-12 reps. He performs 4 sets of each exercise.
- He structures his workout in a manner that promotes hypertrophy and muscle gains along with burning off excess fat.
Final Words
We expect that Shia LaBeouf’s workout routine would have motivated you enough to build a body that you would be proud of. Just give in the efforts along with being consistent, the results will surely exceed your expectations.
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